Thursday 12-31-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Handstand Pushups

2-3 x 8-10 reps

Floor Wipers

2-3 x 12-20 reps each side

Clean Pulls 3-5 x 5 reps

Conditioning:

4 Cycles of…

4:00 Time Cap

7 OHS – 135/95 lbs

14 Toes-2-bar

21 Box Jumps – 24/20”

Max reps – OH Walking Lunges – 45/25 lbs

*rest 1:00 btw cycles

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-30-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-29-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

For Time...

40 Wall Ball

30 Box Jumps

20 Burpees

10 Ground-2-OH - 155/105 lbs

20 Burpees

30 Box Jumps

40 Wall Ball

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-28-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups 3-4 x 10 reps each side

Conditioning:

21-15-9 reps for time...

Hang Squat snatch - 95/65 lbs

Toes-2-bar

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-27-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-26-15

A.

AMRAP: 5 minutes

20 Snatches - 115/75 lbs

30 Wall Ball

Rest 1:00

B.

AMRAP: 5 minutes

16 steps Lunges - 115/75 lbs

30 Wall Ball

Rest 1:00

C.

AMRAP: 5 minutes

16 Burpee-box Jumps

30 Wall Ball

Rest 1:00

D.

AMRAP: 5 minutes

20 hang power cleans - 115/75 lbs

30 Wall Ball

Rest 2:00

E.

For Time...

20 Snatches

16 steps Lunges

16 Burpee - Box Jumps

20 Hang Power Cleans

30 Wall Ball

Friday 12-25-15

Enjoy the recovery day!

Spend it with friends and family.

Thursday 12-24-15

Surprise and extra rest day.

Safe travels and happy holidays.

Wednesday 12-23-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-22-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB OH Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

3 Rounds…

50 Squats

10/7 C2B Pull-ups

10 Hang Power Cleans - 135/95 lbs

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-21-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Toes-2-Bar

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups 3-4 x 10 reps each side

Conditioning:

21-15-9 reps for time...

Hang Squat Cleans - 95/65 lbs

Pull-ups

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of: 1 Snatch Balance + 2 OHS

Motivation Monday

Sunday 12-20-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-19-15

12 Day of Fitness

1 - run 100 meters
2 - TGU (1L/1R)
3 - DBs Thrusters - 55/35#
4 - Burpees
5 - KB SDHP - 70/53#
6 - Pull-ups
7 - Swings - 70/53#
8 - DB Ground-2-OH (4L/4R)
9 - Toes-2-Bar
10 - steps DBs weighted Lunge
11 - Dips
12 - Manmakers - 55/35#

How it's done...

1

2-1

3-2-1

4-3-2-1

...

12-11-10-9-8-7-6-5-4-3-2-1.

Friday 12-18-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

(SA) DB Row

2-3 x 10-15 reps each side

Windmills

2-3 x 8-12 reps each side

Pistols (one legged squat)

3-4 x 10-15 reps each side

Conditioning:

15-12-9-6-3 reps…

Snatch – 75/55 lbs

Burpees Pull-ups

Endurance:

Pick ONE mode:

Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-17-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Handstand Pushups

2-3 x 8-10 reps

Floor Wipers

2-3 x 12-20 reps each side

Clean Pulls 3-5 x 5 reps

Conditioning:

4 Cycles of…

4:00 Time Cap

7 OHS – 135/95 lbs

14 Toes-2-bar

21 Box Jumps – 24/20”

Max reps – OH Walking Lunges – 45/25 lbs

*rest 1:00 btw cycles

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-16-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-15-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

(SA) DB Bench Press

2-3 x 7-10 reps each side

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

3 Rounds…

10 Hang Power Cleans – 135/95 lbs

20 Wall Ball

30' Bear Crawl

20 Swings – 53/35 lbs

10 Calorie Row 

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-14-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength:

Strict Pullups

2-3 x Max Reps (1:00 recovery)

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

For Time…

25 OHS – 115/75 lbs

25 Hang Power Clean + OH – 135 /95 lbs

25 Squat Clean – 155/105 lbs

Endurance:

Pick ONE mode:

Swim

3 x 6:00 ON (2:00 OFF)

Bike

3 x 8:00 ON (2:00 OFF)

Run

3 x 10:00 ON (2:00 OFF)

Row

3 x 8:00 ON (2:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-13-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-12-15

Skill: mobility (shoulder)

Conditioning:
For time...
Buy In: 30 pull-ups
Then,
2 rounds...
15 Hang Power Snatch - 95/65 lbs
Run 200
20 Hang power clean + OH - 115/80 lbs
Run 400 meters
25 Front Squats - 135/95 lbs
Then, (after the two rounds)
Cashout: 30 Toes-2-Bar

Friday 12-11-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

1-arm OH Press (from Lunge position)

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Single Leg Deadlift

3-4 x 10-15 reps

Conditioning:

4 Rounds...(15:00 cap)

30 steps OH Lunges (15L/15R) – 45/25 lbs

12 HSPU or 3 Wall Walks

9 Deadlifts – 255/165 lbs

50’ Bear Crawl

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-10-15

Mobility:

Chest, Hips, Adductors

Skill & Strength:

Alt 1-Arm DB Snatch

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

3:00 ON, 1:00 OFF

5:00 ON, 2:00 OFF

7:00 ON.

10 Hang Power Snatch – 75/55 lbs

15 Pullups

20 Situps

25 Double Unders 

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-9-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Row 2000 meters

Bike 4-7 miles

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-8-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Plyo Pushups

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Back Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

7 rounds: (17:00)

7 Power Cleans – 95/65 lbs

7 Thrusters – 95/65 lbs

7 Lateral Burpee-over-Bar

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monday 12-7-15

Mobility:

Lats, Rhomboids, Quads

Skill & Strength: 

Toes-2-Bar

2-3 x 7-10 reps each side

Landmines

2-3 x 8-12 reps each side

Stepups

3-4 x 10 reps each side

Conditioning:

4 Rounds...(17:00 cap)

21 Box Jumps – 24”/20”

18 Wall Ball – 20/14 lbs

15 Kettlebell Swings – 53/35 lbs

12/9 calorie Row

Endurance:

Pick ONE mode:

Swim

4 x 6:00 ON (2:00 OFF)

Bike

4 x 8:00 ON (1:00 OFF)

Run

4 x 7:00 ON (1:00 OFF)

Row

4 x 7:00 ON (1:00 OFF)

OLT:

5-7 sets of:

1 Snatch Balance + 2 OHS

Monday Motivation

Sunday 12-6-15

Recovery Day:

Relax and recharge physically, mentally, and emotionally.

Get ready for another week.

Saturday 12-5-15

A. 
Every 1:30, for 5 set:
1 pause Jerk (pause for 2 sec in dip and 1 sec in receiving position)
Immediately into...
Every 1:30, for 5 sets:
1 Split jerk
B.
4 rounds...(15 min cap)
Run 400 meters
21 Swings - 53/35 lbs
15 Toes-2-Bar
C.
AMRAP: 9 minutes
Max Reps - clean and jerk - 80% max
*penalty - the rep you miss is the number of Burpees you have to complete before continuing.

Friday 12-4-15

Mobility:

Hip Flexor, Calves, Forarms

Skill & Strength:

DB Rows

2-3 x 10-15 reps

Windmills

2-3 x 8-12 reps each side

Bulgarian Squats

3-4 x 10-15 reps 

Conditioning:

15-12-9-6 reps

Power Clean – 155/105 lbs

Toes-2-Bar

Push Jerks

Box Jumps Overs

Endurance:

Pick ONE mode: Swim, Bike, Run, Row

4-6 sets...

4:00 ON, 1:00 OFF

OLT:

5 sets of...

1 Push Press + 1 Push Jerk + 1 Split Jerk

Thursday 12-3-15

Mobility:
Chest, hips, Adductors

Skill & Strength:

Alt 1-Arm Bench Press

2-3 x 8-10 reps each side

Floor Wipers

2-3 x 12-20 reps each side

Sumo Deadlifts

3-5 x 5 reps

Conditioning:

3 sets of…

5:00 ON, 1:00 OFF

10 each 1-Arm KB Clean and Jerks – 53/35 lbs

20 KB Swings - 53/35 lbs

30 Situps

40 Skaters (20L/20R)

*restart where you left off

Endurance:

Rest Day

OLT:

Snatch Pulls

5-7 x 2 reps

3-position Clean Pull

5-7 x 2 reps

Wednesday 12-2-15

Choose between completing the skill or conditioning section. Then continue on to the endurance component.

Skill & Strength:

X-symmetry

2-3 x 7-10 reps each

Ab wheel or Inch Worms

2-3 x 10-12 reps each

TGU

2-3 x 3-5 reps each side

Pistols

2-3 x 5-8 reps each side

Conditioning:

"Weakness Wednesday"

3-5 Rounds...

Goat 1: (barbell or KB movement) 7-15 reps

Goat 2: (gymnastic or body weight movement) 7-15 reps

Endurance:

For Time...

Run 1 mile

Row 2000 meters

Run 1 mile meters (3-6% incline)

Olympic Lifting Technique:

Rest Day

Tuesday 12-1-15

Mobility:

Biceps, Traps, IT bands

Skill & Strength:

Dips

2-3 x 7-10 reps

Cable Chops

2-3 x 10-15 reps each side

Then,

Front Squats

5 reps @ 75-80%

2 x 3 reps @ 85-90%

3 x 2 reps @ 95-100%

Conditioning:

4 Rounds for time...

12 C2B Pullups

12 Front Squats – 165/110 lbs

12 Burpees

Endurance:

Rest Day

OLT:

Good mornings

3 x 7 reps

Bent-over-Rows

5 x 5 reps

Monthly Inspiration: December